September 23 Workout

Running elver 5 laps 13:51

(yellow/yellow, yellow, none, sets of 8, approach/bands
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Lateral Jumps 24" 10s

2-arm press 36k's 5x4
1-arm pullup -4k 5 sets

August 26 Workout

Biking- Commute

Elver 6 laps -14:15

(yellow/yellow, yellow, none, sets of 8 bands/apporach)
2/0, 2/1, 2/2 9'7"-9'10"
1/0, 1/1, 1/2 9'9"-10'
0/0, 0/1, 0/2 9'11"-10'2"

Lateral Jump 24" 2/1/0 10s

2-arm press 36k's 10x3
1-arm asst pullups -4k 5 sets

August 19 Workout

Yellow/Yellow, Yellow, None 8's bands/approach
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Box Jumps 24" 2/1/0 10s

2-arm press 40k's 5x1,1,1 15 reps total
1-arm pullup -4k 5 sets

Elver 4 laps ~13 minutes

August 5 Workout

Running Elver 5 laps 14:16
Mountain Biking - Trek

July 15 Workout

Biking - Trek

Running 5 laps -13:50

100 Cleans-Squats-Presses 100# D-ball 27:15

June 17 Workout

Elver - 7 laps -18 minutes

June 10 Workout

MB Dunking

Jumping (red/yellow, yellow, none, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Broad Jumps 2/1/0 10s

1-arm press 40k 5x3 r/l reps
pullups 44k's 5x5

Elver 6 laps 14:30

May 20 Workout

Biking- Trek
Elver - 6 laps ~15 minutes

May 13 Workout

Agility Ladder

Jumping (red/yellow, yellow, none, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Box Jumps 24" 2/1/0 10s

2-arm press 36k's 3x3 2x8 25 total
1-arm assisted pullups -15# 5 sets

6 laps - 15 minutes

Mountain Biking - Trek

April 22 Workout

Med Ball Dunking

Jumping (all red bands, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Depth Jumps 24" 2/1/0 8s

2-arm push press 40k 5,5,5,10
1-arm pullup 90 deg 5x10

Elver 5 laps ~17 minutes

October 30 Workout

Sprinting
1x400y ~80 sec
2x200y~30 sec
6x100y~15 sec
12x50y~7 sec

Elver 5 laps -14:12

October 16 Workout

3000 Jump rope /300 yard PW Crawl/30 minutes

Around 33 minutes ~400 jump rope short of 30 minutes
Heavy Jump Rope

Elver 5 laps~11:30

October 9 Workout

5's TGU w/28k's
50 doubles forward/150 backward
4's TGU w/32k's
50 doubles forward/150 backward
3's TGU w/36k's
50 doubels forward /150 backward
2's TGU w/40k's
50 doubles forward/150 backward
1's TGU w/44k's
500 yard run

Elver 5 laps 12:45

September 18 Workout

Bike Ride
Elver 5 laps: 13 minutes

August 14 Workout

Yoga class

Biking 15 miles; hills

Elver 6 laps, 16 mintues

August 7 Workout

15/15 4 minutes each
Burpees 8s 120 total
Umpas w/ 2k ~5
Skaters
Sprint in Place
D-ball Carry 100#
Jump/Rim 4s-80 total
Around the World
Touchdowns 7k -10s

Elver 6 laps ~17:30

July 17 Workout

Hill 6 laps - 17:30

July 10 Workout

Elver 6 laps ~16:30

June 19 Workout

Pullups +44k 3x4
Front Squat 36k's 3x5

Elver 8 laps, 18:40

May 8 Workout

6 laps 18:30 minutes